With summer supposedly here! Many of you may be thinking about getting your beach body ready. After months of winter, it’s definitely possible that you might have put on a few extra pounds?
As well as overeating, there are a few other things that could be responsible for your weight gain. These are – Lack of physical activity, Genetics and Stress.
These are the main things that will affect your weight but there is another key factor that is influencing this as well…. your hormones. Hormones such as insulin, cortisol, leptin, and thyroid hormones all play a key part in metabolism control.
They also tell your body to store or get rid of fat. Keep on reading to learn what to eat to help you lose weight and get your hormones under control.
Firstly the Four Hormones
The four chemicals that tell your body to store or burn fat:
Insulin – Glucose is a primary source of energy for the cells, Insulin helps your body turn Glucose into energy. It also helps your body store it in your muscles, fat cells, and liver to use later, when your body needs it. After you eat, the rise in glucose triggers your pancreas to release insulin into the bloodstream.
Cortisol – This is known as the stress hormone, because of its connection to the stress response, however, cortisol is much more than just a hormone released during stress. It’s produced in the adrenal glands to prevent blood sugar levels from dropping below normal. This is why you crave sugary snacks when you are stressed out. Cortisol helps slow down the metabolism so you preserve more energy. If you have high cortisol levels, you will gain weight.
Leptin – This is called the satiety hormone, but also called the starvation hormone and it’s secreted by fat cells. It signals the brain that you are full and have enough energy stored in your fat cells to engage in normal activity. When levels are low, for instance when you’re trying to lose weight or not eating enough for your activity level, your brain senses starvation mode and the body may store food as fat.
Thyroid Hormones – T3 and T4 are produced by the thyroid glands. Their job is to prevent lipolysis and they help regulate the metabolic processes. So if T3 and T4 levels are low, your heart rate may be slower than normal, and you may have constipation/weight gain. If T3 and T4 levels are high, you may have a rapid heart rate and diarrhoea/weight loss.
What Should You Eat To Keep These In Check?
It’s important to avoid a strict diet. Sticking to extremely strict diets isn’t healthy because when you’re not eating regularly the body begins to think its starving and takes energy from the muscle tissues while trying to conserve fat.
Losing weight gradually and slowly is ultimately healthier for you in the long run. If you want to become slimmer and lose weight, start a small calorie reduction. Remember that each person’s calorie intake is different and should be calculated based on your height, weight, age, and activity level…
Eat Foods With A Low Glycaemic Index
I know, I mention this a lot! But sticking to LOW GI foods keep your blood sugar (glucose) levels steady and can even help your body metabolise fat more effectively, you should feel fuller longer, feel less cravings and therefore finding it easier to control your weight, or lose weight.
Remember that everyone loses and gains weight differently and for different reasons, so it’s okay to experiment with your diet and exercise..
Avoid Fast Carbs
Avoid foods that will fill your body with fast and fatty carbs. Fast Carbs are foods that are refined, low in nutrients and fast digesting, the sort of foods you crave when you are starving! So avoid going long periods without eating, if you eat regularly your body will be less likely to crave fast carbs.
Protein helps to build muscle mass and repair tissue. It can help reduce hunger, boost your metabolism and burn more calories during the day and even when you’re sleeping. Eating more protein has been shown to reduce cravings and desire for late-night snacking.
Staying Active Reduces The Stress Hormone
If you’re really serious about getting your weight gain hormones under control, it’s also important to exercise properly and to do the right type. So if you are unsure whether you are doing the right type of exercise or enough to lose weight, speak to a personal trainer.
You can look up a list of foods that are low GI foods online or check the links below.
See some tips on LOW GI here: https://www.josgym.co.uk/the-diet-that-isnt-a-diet/
Or see some low GI recipes here: https://uk.pinterest.com/josgym/my-recipes-eatclean-lowgi-high-protein/